Wednesday, March 28, 2007

Why do I eat so much?

 
Why do I eat so much?
By Healthy-Diet-Newsletter
 
Often we ask...What is wrong with me?
Why can't I control myself?....
 
Does our answer just scratch the surface?
Or does it go deep..into our subconscious....
Do you have the answers why?
 
Maybe we shouldn't just jump into a diet...
Maybe we should explore ourselves and see why we do what we do..
and decide what changes we want to make....to stop eating the way we do...
 
There are many people who must lose weight. They are told to do so, by the Doctor.
Or they just know if they don't...it may lead to some poor health issues later on in life...
 
There are also many people who want to lose weight to look better...
and to feel better about themselves...
 
An abundance of excess pounds can affect a person's self-esteem about themselves.
 
Being overweight can also lead to mental stress....even self anger, and depression.
 
Many overweight individuals end up believing that it is totally impossible to lose the weight they want, even need to lose. They wonder why they can not get control over food...and dieting.
 
It can be a vicious cycle...We get depressed because we are over weight and then we eat because we are depressed...which depresses us even further...
Not only does food taste good...it often comforts....
Some people even think food is better than sex...
Have you ever said that about a certain piece of food...maybe a piece of cake...etc....??
 
Do you eat for any of these reasons?
 
anger,
anxiety, 
hurt,
stress,
sad, depressed, lonely
 
Some of us eat when we are happy....Let's celebrate!!
 
Here is problary the most common reason.....Boredom!!
 
How many of us eat just cause we are bored??
 
A lot of people are not aware that they use food to deal with a number of emotional issues.
 
If you know that you do use food for any of those reasons....you are a step ahead...
 
For those who do not know why you overeat...
The next time you go on a food binge...see if there is a reason that triggered it...
Where you mad, sad....nervous?? Just plain bored?
 
Start a food diary for a few weeks...
See if there is any patterns...
Do not just write the food you eat down....Write about your emotions also...
 
Example...
 
5.pm
I had a fight with Larry today...He hurt my feelings and I am so angry with him...
I came home and ate straight from my ice cream container...
We canceled our plans to go to the movies...because of the fight we had.
 
8.pm
I am so bored...I wish I went out with Larry to the movies, so I made a sandwich and ate.
 
9:30 pm
I just saw a commercial for Kentucky Fried Chicken..
I just got in the mood for chicken..
I know I have frozen chicken fingers in the freezer...I think I will make those...
 
Ok now...
Do you see any patterns?
 
We just have to learn to substitute something else other than food, when we are dealing with emotions...such as anger, hurt, boredom...etc...etc....
 
Maybe journaling in a diary will become a favorite pastime instead...
 
Making these changes takes time.
It desn't happen overnight.
You may fail...
You will lose some and win some...
You have to keep trying to make the changes...until it becomes a way of life...
Have patience. 
 
Pay attention to your moods and situations around you...
Self-monitor your behavior....
 
It doesn't stop with emotional eating...
 
There are other reasons why we may have added on the pounds...such as...
 
Poor Habits...
 
Do you mindlessly eat?
Pick as you cook??
Grab 1 cookie as you pass through the kitchen, to leave out the kitchen's side door?
Those calories don't count...right?
Those calories all add up...
Take notice if you grab just a bit here and there...and then don't count it when you
recall what you eat all day long...
A food diary may help here again....
It will help you learn what your downfalls are when it comes to overeating...
 
Do you reward yourself with food?
Got a raise...so went out to eat...
Won lotto...so went out to eat....
Found a 20 dollar bill...so went out to eat...
Lost 10 pounds...so went and got a sundae??
 
How about holidays? Parties? Family and Friends Get togethers...
Is the main focus the food??
Do you get eager about all the yummies there might be to eat...before going?
Is that your center focus?
I know I am guilty of that...
Barbecues...weddings....all those celebrations and the food...
What about the people you will see?
How about mingling being the center focus instead?
 
Just like eating the wrong foods can become a habit...
Eating extra large portions at meals and large snack portions can become a habit you had for a long time...
Maybe you will want to change your serving size at mealtime..
 
Don't try to change yourself all at once...
Make changes one at a time...
 
Decide where to start your changes and after a week or two of one change...
add another change...in time add another...
Change when you are comfortable...Reward yourself now and then...
Be proud of all you have changed!!
 
Remember...
Change takes time...
 
 
Let us continue discovering why we may overeat and what we can do to make changes...
 
Overeating is just 1 reason that we can become overweight...
It may be the #1 reason with many of us...
 
But with some people...they don't overeat....hardly ever...
It can be medications that put the extra weight on them...
 
A sluggish metabolism can be created with constant dieting over the years....
 
Sometimes an overweight person eats way too little...all day...everyday...
and the body thinks it is in starvation...causing a sluggish metabolism...
 
Do you skip meals???
 
Do you consume the wrong foods constantly??
 
You may have a condition that has to be diagnosed by a Doctor...that is the root to your excess pounds...such as Hypothyroidism, Polycystic ovarian syndrome and other numerous conditions that may be the root to your excess weight...
 
For a lot of people....being overweight is because of inactivity...
 
Often a combination of inactivity and overeating...
 
Your eating habits are often learned from other people around you...
Your family life style growing up...
Your friends.....your co-workers...
 
Set small goals...
Make 1 change at a time....
 
Decide where to start...
I start with...drinking more water...and stopping soda and ice teas...
 
After that....I may add fruit....
etc...etc...
 
You will succeed with making permanent changes with small changes....
If you say you will never eat bad foods ever again...in one shot...you will problary
fall sooner than later...
 
Do you lack planning?
Grocery Shopping, Cooking....Daily Menus all take careful planning...
Shop with lists...
Plan what you will eat each day....
If you go grocery shopping once a week..
Sit and plan what you will cook every night before going..
Create Healthy Menus for yourself...
Change recipes...
See Past Blog Post..Making Changes in your Cooking and Eating Style
 
Don't set a huge goal to loose 30 or 40 or more pounds...
Or a goal to get to a Size 5 or 7, from a size 16...
 
Make the goal to make changes eating first...
When the changes have started...
Add the Goal to loose 10 pounds....Only 10 Pounds...
When you lost 10 pounds....
Congratulate yourself...you just succeeded and accomplished something great!!
Reward Yourself...
NO...Do NOT go out and eat....
Buy yourself a DVD movie...a ring...a new shirt...
Put something nice on layaway...
Go to the movies....No popcorn or candy...
Allow yourself one diet soda...if it must be a food reward...
 
Remember that your bodies weight fluctuates daily...
You possibly didn't have a bowel movement for a day..
you ate something salty yesterday...You retain water....
How much food do you have in your system right now...before you weigh yourself?
Are you a week before your period?
There is many reasons why you just added a pound or the scale didn't budge after a few days of eating right...
Weigh yourself....Once a month...right after you finish menstruating...
Weighing yourself constantly will drive you nuts...
Take notice if your clothes fit looser...Don't depend on the scale...
 
But once you get down to the weight you want...
Then I would carefully monitor my weight with the scale..
But don't flip if the scale moves up slightly...
Check again in a few days....
If it is steadily up...Take off the few added pounds right away..before it piles on...
 
Be forgiving...if you add a pound on....
Or if you ate something wrong..
Just get back on track afterwards...
 
Food Addiction?
 
Some people find comfort in a bottle...a widely known addiction...
 
Some people find comfort with food...is it an addiction?
I think so....
 
Food can actually become a psychological addiction!!!
Are you addicted?
If you don't have control...you problary are...
 
If you have total control over food and what you eat...you are clear of that problem...
Wonderful!
 
If you aren't...let's look further into it...
 
Weightloss Tips
 
Trick Yourself..
Looks can be decieving...
Full your plate up like you always did...
Use smaller plates and bowls, this way your smaller portion, doesn't look skimpy...
 
 
When you feel you have to binge on food....and you can't say no...
Have something less harmful....
Perhaps fruit....with some vanilla lowfat yogurt as a topping...
If you know you can't stop eating ice cream once you start...but you can eat a handful of pretzels and stop after a small amount...Then have pretzels....
 
 
IMPORTANT....
Remember that it takes 15 minutes or slightly more for your brain to get the message that you are full....
So eat slower...
Make that a change....the first change...
Posted by Mickey at 18:34:01 | Permanent Link | Comments (1) |

Monday, March 26, 2007

Spritz, Spray.. Wish-bone salad spritzers Whe we love them

 

 

 

 

Why we love Salad Spritzers

Salads are a big part of dieting and weight loss- but most high fat, high calorie dressings can add a whopping 200- 300 calories to our low calorie meal.

Wish-bone recently introduced new salad spritzers to their product line. One calorie per spray. They now have "Raspberry Bliss" and for an asian flare, "Asian Silk". The average salad needs 10-12 sprays. The taste is sensational !!  Give it a try...

Posted by Mickey at 12:23:15 | Permanent Link | Comments (0) |

Friday, March 23, 2007

Enter Cafe' Caffeine!

Tip
When one claims they are cutting out caffeine...
They usually think of coffee and teas..iced and hot...

But..please remember, that caffeine is also in many sodas and chocolate...
it is even found in medicines...

I think they should add caffeine amounts on Nutritional Labels....
How about you?

Write the FDA in Support of Caffeine Labeling

Enter Cafe' Caffeine!
By Healthy-Diet-Newsletter

Caffeine....

Do you need it?
Do you think you can give it up easily?

Did you know that Caffeine is addictive?
Are you one of more than half of all Americans that consume (in one form or another), more than 300 milligrams (mg) of caffeine each and every day?

If you ever felt that you can not begin to function without your morning cup of coffee, then you may be addicted to the caffeine that the coffee is supplying.

Just because caffeine naturally comes from plants...does not make it healthy!
Oh! that precious coffee!!

Let us view some facts about the coffee we drink..

Coffee has absolutely NO nutritional values!

Have you noticed your coffee cups turning brown inside?
That is a substance called Tannin....
Tannin is used for tanning leather...
Now over time...how does that effect your stomach?
You can see what it does to your coffee cups and teeth!!!

For those of you who are breast feeding your baby...and drinking regular coffee and other caffeine drinks...
Your baby has a head start on his caffeine addiction.
The caffeine is passed through the breast milk to the baby.

Coffee has an acidic nature that can cause you to form stomach ulcers in time.

What else does caffeine do for you....

Caffeine causes calcium loss through your urine...
We all need calcium...especially growing children and women!!

Some evidence is claiming that people who drink 4 or more cups of coffee a day, can have an increased risk of bone fractures...
There has been an association of decreases in bone density at the hip and spine.

Try drinking a glass of milk per day, to help prevent the calcium loss!!

When you are sick with a nasty cold that you are trying to fight off...
Caffeine actually slows down the elimination of that nasty mucus you so much want to eliminate...

Caffeine destroys Vitamin C!!

Since caffeine is a stimulant, it can make your heart beat faster.

Can raise your blood pressure!

Give you a restless and interrupted sleep!

Caffeine can cause nervousness, irritability and make you cranky and short tempered.  Do you know anyone that may act like this from too much caffeine consumption?

In very extreme cases of too much caffeine in one's system,
vomiting and nausea has been reported.

Drinking other caffeine products, other than coffee, can lead to the same problems!!!

Caffeine's effects can start 15 minutes after it has been consumed by one form or another...

But Caffeine Helps me with my Weight Loss Effects!!!  ???

For some people, caffeine can suppress appetite....BUT...
the appetite suppressant effect will not last long enough for you to lose weight!
The idea of you eating less calories because of caffeine intake, is not worth it.
It is highly doubtful that it will actually help you control your calorie intake.

Caffeine is a diuretic...
It helps your body release water through increased urination.
The weight loss is NOT body fat!
This also dehydrates you!

As you have seen in our past post
Water is very important!!
So remember to drink even more water than the recommended amount, if you take in caffeine!

Please remember that many caffeinated beverages, such as Iced Tea, Sodas, Flavored Coffees, etc, contain sugar.
The sugars in these products adds calories....and weight gain...

Hints to Help you Quit Caffeine!!!

Even though caffeine gives you a short temporary surge of energy....
By the way....here is how...in one simple sentence...

The liver releases sugar into the bloodstream for extra energy.
But once the caffeine wears off...many grow tired and even have a depressed feeling within...

Cure....take in more caffeine for another surge!!

The same happens when you try to stop your caffeine intake...
Many people get a terrible headache...caused by blood vessels in the brain dilating!
Some people even feel some muscle pain...
These symptoms can occur any time within 24 hours after your last dose of caffeine..

Take the test..

Take away the daily coffee, teas and/or bottle of Coke...
If you get any of these withdrawal symptoms...your body is addicted to caffeine.
You don't have to go cold turkey!!!
Try doing it gradually!!
Try...
Eliminating one cup/glass a day...
Or start to mix some decaf into your regular soda or coffee...
Increase the decaf in time..while eliminating the caffeine product!
Do this until it is all decaffeinated!!

Drink even more water to help rehydrate yourself...and to help with the headaches!!
The headaches can last for several days...Then they will disappear..

Meanwhile take some pain killers for the headaches...
Avoiding the pain killers with caffeine in them...

When purchasing medications..
look for medications that do not contain caffeine...

Stay active and keep busy!!
Ask other members in your home to stop the caffeine intake with you...

Do this... and see how much better you feel in several days...
Posted by Mickey at 20:58:57 | Permanent Link | Comments (1) |

Thursday, March 22, 2007

The Magic of Water! A Wonderful Diet Aid!

The Magic of Water! A Wonderful Diet Aid!
By Healthy-Diet-Newsletter
 
Today, the topic is the importance of water and
how it helps you loose weight.
 
And I don't mean water to bath in...  :)
But actually....
A long relaxing bubble bath with bath beads or some moisturizing oil
added to a bath, with candle light and maybe some incense burning
with low music, would be a nice way to reward yourself at the end of
a dieting week.
 
But today we will deal with drinking water....Yes H2O.
 
For starters.....If you are trying to loose weight, drinking water can help curb your appetite.
So always have a water bottle, full and handy.
 
Water is the most important nutrient in your daily life.
You can only live a few days without it. 
 
We do get some water through foods, fresh fruits and vegetables
provide water, but it not nearly enough.
So start drinking the wonderful and FREE, 0 calories beverage....
Water!!
 
The colder the water the better. Did you know that your body burns
up calories warming up the cold water inside of you? What your body
is doing is bringing the cold water up to your body's internal temperature.
 
Ellington Darden, Ph.D. claims the individuals in his programs
who consistently drank the most cold water tended to lose
the most fat.
 
Here are a few other benefits from water...
 
1. Water helps mobilize fat and More fat is used for fuel because the liver is free to metabolize it. Even MILD dehydration will slow down one's metabolism as much as 3%.
 
2. Helps prevent Kidney Stones. It cleanses the liver
and kidneys,
 
3. Beneficial to those on low sodium diets by flushing out sodium.
 
4. Will relieve hangovers by rehydrating you.
 
5. Keeps the skin soft and supple.
You do want that young glow, don't you?
 
6. Gives you shiny, healthy hair and nails,
 
7. Rids the body of waste products through the urine,  
removes wastes from cells and balance the acids in the body.
 
8. Lubricates your joints.
 
9. Carries nutrients through your body's system.
 
10. Makes food digestion possible.
 
11. Helps relieve constipation. 
 
12. Your body stops retaining fluid.
Drinking water flushes out water retention.
 
13. And so much more. Every process in your body requires water.
 
Water Dehydration causes dizziness, headaches, fatigue, muscle weakness. And I am just mentioning a few of the drawbacks of the
lack of water....
 
Drinking LOTS of water throughout the day, everyday, gives you
Superhydration, which accelerates the metabolism of fat.
But get use to going to the bathroom more often than normal.
It is worth it!!
 
You should drink at least 8 to 10 eight-ounce glasses of water each day. For Superhydratiion even more!!
BUT...
 
You will need more water than the recommended amount of 8 to 10 eight-ounces of water, if you exercising vigorously.
If our muscles are not hydrated properly,
they cannot perform at the high levels during intense exercise. 
 
You will also need an extra glass of water for every
25 pounds overweight that you are.
 
If you drink caffeinated coffee, tea, iced teas and sodas,
it causes your body to dyhradrate due to the caffeine.

Note: Persons with a kidney disorder or anyone who takes diuretics
should consult a physician before making modifications to his or her water consumption.
 

Different types of water if you choose to purchase bottled water.

From article by Karma Metzgar, C.F.C.S. Former Northwest Regional Nutrition Specialist Nodaway County Extension Center, University Outreach and Extension

  • Natural Water is water that is not derived from a municipal system or public supply and has not been modified by the addition or deletion of any minerals.
  • Artesian water or artesian well water is water from a well tapping a confined aquifer in which the water level stands at some height above the top of the aquifer.
  • Spring Water flows out of the earth on its own at a particular spot and is bottled at or near its source. It is unmodified by the addition or deletion of minerals (if its bottler is a member of the International Bottled Water Association).
  • Purified Water, also known as distilled (vaporized and recondensed) water, is completely demineralized. It has what is often called a flat taste that many people consider objectionable.
  • Mineral Water, technically speaking, is any water that is not distilled, but to the International Bottled Water Association, it’s water that contains not less than 50 parts per million total dissolved solids. The more solids, or minerals, the stronger the water’s taste.
 
For those of you who do not like tap water....
Consider buying a water purifying system.
Here are 2 links for major brand filter systems.
 
Brita
 
PUR
 
If you just can not drink water....The flavored waters are the next
best thing....Diet Coke or Diet Iced Tea is NOT!
But read the labels carefully of all flavored waters.
Look at servings per bottle, then calories per serving,
carb grams, sugar grams.....I myself think the brand vitamin water
has too much for my dieting needs.
 
Here are 3 links to flavored waters.
This water is by Gatorade
 
 
 
Great Idea
 
Of cause you have tried adding lemon or lime to your water....
Here is another delicious idea that I have tried and loved.
Make Apple Water
Take a pitcher of water,
slice an apple into wedges
Add the apple wedges to the water
and let steep for about 20 minutes in the frig.
You now have a delightful, delicate taste of apple
to your water.

 

Posted by Mickey at 11:52:53 | Permanent Link | Comments (0) |

Tuesday, March 20, 2007

How Sweet it is Without Sugar!

How Sweet it is!!!
 
 
First a Bit of History...
The first low-calorie sweetener ever made is Saccharin, and it was discovered in way back in the year 1878.
 
Artificial sweeteners are considered "free foods" for diabetics and they do not raise blood glucose levels.
 
Aspartame is 180 times sweeter than sugar
The more popular brand names for aspartame are Equal, Sweetmate, and Spoonfuls.
 
Aspartame when heated breaks down and loses its sweetness.
It can be added to already cooked foods and foods after they cool down.
 
The loose granulated form of aspartame sugar substitute measures just like sugar...spoonful to spoonful...It has the same sweetness as sugar but has only 1/8 the calories of sugar.
 
Did you know that most low-calorie sweeteners are not digested by the body.
Except for aspartame, which is metabolized naturally by our bodies.
 
Equal Recipes
 
Acesulfame Potassium (also known as acesulfame-K) is 200 times sweeter than sugar.
It is sold under the brand name Sweet One.
 
Saccharin is basically 300 times sweeter than sugar.
It is sold under the brand names Sweet 'N Low, Sucaryl, Sugar Twin, Sweet Magic and and Zero-Cal
 
Saccharin can be used to sweeten hot and cold foods.
Saccharin has a slightly bitter aftertaste. The flavor becomes stronger when heated.
 
Sweet N Low Recipes
 
Sucralose is 600 times sweeter than sugar.
It is sold under the brand name Splenda.
 
Splenda (Sucralose) can be used in recipes that require long heating periods without loosing any of it's sweetness.
 
 
Stevia is a member of the Chrysanthemum family...and has has no aftertaste.
It is available in health food stores.
It is heat stable for cooking and baking...
The concentrated white powder is 300 times sweeter than regular sugar.
The greenish-black concentrated liquid is 70 times sweeter than regular sugar. But the liquard form can discolor light colored foods.
They also have a crushed leaf form that is about 30 times sweeter than regular sugar.
It usually comes in small tea-bag like packets and is useful for sprinkling on top of  foods.
Please note that these leaf particles do not dissolve.
 
Stevia Recipes
 
Regular Sugar
Provides structure and volume in baked goods.
So please always check the labels on each sugar subsitute to see what is recommended when subsituting.
 
NOTE: Pregnant women are cautioned not to use Saccharin.
 
The glycemic index (GI)
is a dietary tool that is very useful for the control of diabetes and also weight loss. When you regularly eat low glycemic foods, it can help you control your blood sugar levels and also control your weight.

This Chart is from the Sweet N Low Website
 
Substitution Chart


Packets
Bulk
Liquid
1/4 cup granulated sugar 6 2 teaspoons 1 1/2 teaspoons
1/3 cup granulated sugar 8 2 1/2 teaspoons 2 teaspoons
1/2 cup granulated sugar 12 4 teaspoons 1 tablespoon
1 cup granulated sugar 24 8 teaspoons 2 tablespoons
 
 
Other Alternatives for Sugar and Sugar Subsitutes
 
For 1 cup of sugar in baked bread recipe
Use in place 1 cup of honey and a pinch of baking soda

For 1 cup of sugar in standard baking recipes
Use 7/8 cup of honey and a pinch of baking soda

For 1 cup of sugar in main meal dishes 
Use ¾ cup of honey
 
Or you can try....
 
Fruit Sweeteners...
Commercial fruit sweeteners can usually be found in health food stores,
gourmet food stores and supermarkets.
These fruit sweetners usually are a combination of unsweetened pineapple syrup and concentrated pear and peach juices, 
It is 1-1/2 to 2 times sweeter than regular sugar.
 
 
Diabetes Awareness
Control the ABC's of Diabetes
 
To make people with diabetes more aware of their higher risk for heart attack and stroke, the National Diabetes Education Program (NDEP) has launched a national campaign called "Be Smart for Your Heart: Control the ABC's of Diabetes". The campaign was designed to help people understand the basic keys to living with diabetes. "A" for hemoglobin A1c, "B" for blood pressure, and "C" for cholesterol - and learn the steps they can take to lower their risk of heart ailments. The NDEP's new brochure explains these points and includes a handy wallet card to help people keep track of the ABC's.
To obtain a copy of the brochure and wallet card, call 1-800-438-5383 or 1-800-DIABETES
Posted by Mickey at 11:16:48 | Permanent Link | Comments (0) |

Monday, March 19, 2007

Celebrity Diet Tips

                             

How do celebrities stay trim ,fit and thin. I am sure they have personal trainers as well as personal cooks and nutritionist. I have found some celebrity tips on staying slim and trim.

Janet Jackson

Janet drink 2-3 custom liquid shakes per day, and as the diet progresses she introduces veggies, berries and frozen fruit. And of course she excercises

Jennifer Ainston

Jennifer follows the zone diet. She also cut out fried foods and her favorite mayonnaise sandwich.

Heidi Klum

Heidi takes photos of herself in the buff weekly to keep track of her body changes

Angelina Jolie

Angelina consumes high protein lean cuts of meat and alot of water.

Posted by Mickey at 15:18:22 | Permanent Link | Comments (2) |

Sunday, March 18, 2007

Artichokes Hearts

      

Marilyn Monroe was crown the artichoke queen of California in 1946. What does this have to do with nutrition. Not to much. Artichoke Hearts are nutritious. Half cup contain 55 calories,21% RDA of Folic Acid, 11.8% RDA magnesium, 10% RDA Vit C and 6.7% RDA iron. They are high in  fiber and can be prepare many ways, such as in salads, artichoke pesto sauces, stir fry etc. Frozen, canned or fresh are all good.

Posted by Mickey at 08:29:16 | Permanent Link | Comments (0) |

Saturday, March 17, 2007

Hoodia "Is It Safe"

Weight loss is something that over 80% of people struggle with ( especially Women). Alot of americans turn to weight loss pills. One of the most popular is Hoodia.

Hoodia comes from catcus grown in South Africa.It works by suppressing your apetitte. Hoodia supresses your apetitte by releasing a chemical compound 100,000 times stronger than glucose that signals your brain that you consumed enough food and now your full.

Their are no documented side effects,and there has not been any published studies that I found. Taking Hoodia is like a crap shoot. We can only speculate.

First of all, the compound released is a 100,000 times more powerful than glucose.Is it possible that hoodia is inducing hyperglycemia?One of the major symptoms of hyperglycemia is loss of apetitte. Secondly,there have been indications that hoodia has a negative effect on the liver. I can only wonder if hoodia stimulates the liver to release glycogen. Finaly,we do not know how Hodia interacts with other medications.

Take hoodia with caution. Diabetics, people with liver problems or taking medications should not take Hoodia.

Posted by Mickey at 09:14:49 | Permanent Link | Comments (0) |

Friday, March 16, 2007

Visit Diet Advice Website

Browse around this handy website..

Diet Advice

http://www.geocities.com/DietAdvice/

Posted by Mickey at 20:55:20 | Permanent Link | Comments (0) |

Making Changes in your Cooking and Eating Style

Tips for Substitutions
 
Substitute non-fat or low-fat yogurt, blender-whipped non-fat or low fat cottage cheese,
or buttermilk, for sour cream or mayonnaise.
 
1 cup sour cream = 1 cup plain yogurt
 
1 cup sugar (in baking) = 7/8 cup honey plus a pinch of baking soda
 
1 cup sugar (in baking bread) = 1 cup honey plus a pinch of baking soda
 
1 cup sugar (in main dishes) = 3/4 cup honey
 
 
Making Changes in your Cooking and Eating Style
By Healthy-Diet-Newsletter
 
Changing your eating lifestyle....
It starts with re-learning how to cook, what to buy and what to avoid...
Careful planning is a must....
 
Here is something you can do....
Go through your recipe box.....
Throw out all those high fat, high sugar...junk recipes...
OR...
Rewrite them...Substituting healthier alternatives...
 
What can you substitute??
 
Look for white flour....
Change White flour to Whole Wheat flour or Soy Flour...
 
Look for Pastas....
Substitute White Flour Pastas with Whole Wheat Pastas or
Spinach Pastas...
 
Look for Oils....
Substitute Lard and Bad Oils with Good Oils....
Or Cooking Sprays...
For Better healthier Oils...I recommend Olive Oil or Canola Oil.
Have Both...Sprays and Good Oils in your pantry.
 
Look for Sugar...
Substitute with Sugar alternatives...
Be careful for equivalent measurements...
 
Look for High Fat ingredients....
Substitute Low Fat Versions of the same.
I recommend some fat...as it is important to our health.
Examples...
Sour Creams, yogurts, cheeses, ricotta, milk, cream cheese, etc.
Change to Low fat versions in your recipes...
 
Here is something else to do, after you throw out and
change your old recipes....
(see changed recipe below)
Go online to healthy cooking/recipes sites...
Collect new healthy recipes and print them out...
Try them and add them to your recipe box...
 
Buy new recipe books...
 
 
 
Let us see how we can change this recipe...
 
Pork Chops O`Brien
Ingredients:

1 Tbs. oil  
(Use Olive or Canola Oil)

6 Pork Chops 
(look for leaner cuts and trim all fat)

1( 10 3/4 oz) can cream of anything soup
(get a reduced fat cream soup)

2/3 cup milk 
(sub soy milk or lowfat milk)

2/3 cup water

16 oz. shredded hash brown potatoes
(sub brown rice)

6 slices cheese or shredded (6-8 oz)
(use lowfat cheese)

1 2.8 oz can fried onion rings

salt and pepper to taste

Preparation:

1. Preheat oven to 350. Heat oil in in skillet: brown chops on both sides. Drain and set aside.
2. In a large bowl, combine soup, milk, water, salt and pepper: mix well.
Stir in potatoes, 1/2 cheese, and 1/2 of the onions. Spoon into greased (use cooking spray)
13x9 dish.
 
Arrange chops on top.

3. Cover with foil. Bake for 1 hour. Remove cover: Sprinkle with remaining cheese and onions.

Bake uncovered 5 to 10 min.
Makes 6 servings.
 
Artifical Sweeteners-Sugar Equivalents
 
EQUIVALENTS
Sprinkle Sweet and Sugar Twin - 1 tsp for 1 tsp sugar.
 
Sweet n'low - 1/3 tsp for 1 tablespoon sugar.
 
Liquid Sucaryl - 1 tablespoon for 1/2 cup sugar.
 
Adolph's Sugar Subsitute - 1/4 tsp for 1 tablespoon of sugar.
 
Liquid Sweet 10 - 1 tablespoon for 3/4 cup sugar, 4 tsp for 1 cup sugar.
 
Weight Watchers - 1/8 tsp for 1 tsp sugar, 1 tablspoon for 1/2 cup sugar.
 
Sweet 10 tablets and Equal tablets - 1 tablet for 1 tsp sugar.
 
Equal, granulated - 1 packet for 2 tsp sugar.
 
From the New Diabetic Cookbook
From Prodigy's Food and Wine Bulletin Board
Posted by Mickey at 20:28:07 | Permanent Link | Comments (0) |
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